AIP DIET SERIES - Introduction

Discloser: I am not a trained health professional. All articles are based on my own experience and opinions. Please consult with a health professional before making lifestyle changes.

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My Journey with Chronic Inflammation

Living with celiac disease has been a rollercoaster of health and wellness. Initially, after my diagnosis, I adhered strictly to a gluten-free diet, and the results were phenomenal. My symptoms dramatically reduced, and I felt a sense of relief. However, over time, lingering symptoms of inflammation began to reappear. My menstrual cycle became irregular, and my PMS symptoms intensified. I also developed a sensitivity to nightshades, particularly tomatoes and potatoes.

A Significant Shift

A few months ago, I noticed a remarkable improvement in my condition, about 80 days after my last gluten exposure. My stomach size decreased significantly, seemingly shrinking by inches daily. To celebrate 100 days without gluten, I indulged in my favorite gluten-free snacks, only to experience severe bloating three days later. Many of these snacks contained potato starch, which likely triggered the inflammation. Despite eliminating potatoes from my diet, the bloating and inflammation persisted, indicating a deeper issue at play.

Goals with the AIP Diet

The primary goal of the AIP (Autoimmune Protocol) diet is to give my body a much-needed break, reduce inflammation, and facilitate healing. By doing so, I hope to reintroduce foods gradually and strengthen my body’s response to them. Additionally, I aim to address a high cortisol issue, which is closely linked to inflammation. Balancing my cortisol levels has previously resulted in reduced anxiety, decreased stomach swelling, and overall improved well-being.

Here are my specific goals with the AIP diet:

Reduce swelling/inflammation: I experience dramatic facial swelling (“moon face”) during inflammation, which affects my confidence and mental health.
Reduce hip pain: Inflammation likely contributes to muscle pain around my hips, making walking and sleeping uncomfortable. Reducing inflammation should alleviate this pain.
Improve sleep: A decrease in pain should lead to better sleep quality.
Eliminate acid reflux: When inflammation increases I have flare ups of acid reflux which are extremely uncomfortable.
Improve psoriasis: I have small red bumps all over my arms and legs, which I suspect are related to inflammation.
Clear hormonal acne: While my acne improved after eliminating gluten, I still experience breakouts around my chin and neck during PMS.
Reduce PMS/stabilize mood: Reducing inflammation should help stabilize my mood and manage PMS symptoms.
Return to a 28-day menstrual cycle: I hope to restore regularity to my cycle like I had achieved prior to this recent flare up.
Recognize myself in the mirror: Inflammation and high cortisol levels affect my mental health and self-perception. Reducing these should help me feel more like myself and feel more comfortable in my own skin. I have no weight loss goals for AIP, I simply want to find what makes my unique body feel best with the cards I’ve been dealt.

So I can compare week after week how I’m improving here are my goals and how high I would rank the pain/symptom:

Swelling/Inflammation: 8 – tight and sensitive belly bloating, moon face, knee swelling
Hip pain: 7 – struggling to walk but management
Sleep Quality: 3 – hard to fall asleep, stay asleep, get consistent sleep
Acid reflux: 5 – occasional with certain foods but only after eating
Psoriasis: 8 – bright red and purple dots on my arms and legs, very noticeable
Hormonal acne: 6 – break out around the chin, stubborn acne not clearing after cycle
PMS: 8 – clear mood swings, irritability, major personality shift for a week or so
28-day menstrual cycle: 33 days
Recognizing myself in the mirror: 2 – hard to connect, avoiding reflective surfaces, hyper self critical

Understanding the AIP Diet

What is AIP?

The AIP diet eliminates several food groups to reduce inflammation and heal the gut. The diet excludes:

Gluten, dairy, legumes, grains, nightshades, nuts, seeds, eggs, and seed-derived spices.

Phases of AIP

Elimination Phase: This phase lasts 2-3 weeks (up to 90 days), where you strictly avoid all eliminated foods until symptoms improve.
Reintroduction Phase: Gradually reintroduce foods one by one, noting any symptoms. If symptoms arise, remove the food again and wait until you feel better before trying another.
Maintenance Phase: Find a comfortable baseline diet that minimizes inflammation and allows you to manage symptoms.

Foods to Avoid

All grains, eggs, and legumes (e.g., green beans, black beans, white beans, kidney beans, garbanzo beans, buckwheat, corn, millet, oat, quinoa, chia seeds, rice).
All nuts and seeds, and their derivatives (e.g., almond flour, canola oil, walnut oil).
Nightshade vegetables (e.g., tomatoes, potatoes, peppers, eggplant, tomatillos, paprika, cayenne pepper).
All dairy products (e.g., ghee, kefir, milk, cheese, cream).
Spices derived from seeds (e.g., fennel, cumin, dill, anise, mustard, coriander, nutmeg).
Most added or artificial sweeteners and food additives.
Alcohol and coffee.
Slippery Elm, Maca Root (two supplements I occasionally take)

Foods to Eat

Nose-to-tail grass-fed or wild-caught animal proteins (meat, fish, fowl, organ meats, bone broth).
Healthy fats and oils (coconut oil, olive oil, avocados and avocado oil, coconut milk).
A wide variety of fresh fruits and vegetables (e.g., sweet potatoes, greens, lettuce, cucumbers, zucchini, berries, apples, melon).
Leafy greens (kale, spinach, lettuce, cabbage, watercress, beet greens, collard greens).
Cruciferous vegetables (broccoli, cabbage, cauliflower, kale, Brussels sprouts, arugula, turnips, mustard greens, radish).
Alliums (onion, leek, garlic, ramps, scallions, shallots, chives).
Tubers and roots (sweet potato, beets, carrots, parsnips, turnip, acorn squash, yam).
Edible fungi (mushrooms).
Sea vegetables (laver, hijiki, wakame, dulse, Irish moss, alaria).
A variety of fruits (apples, apricots, avocado, bananas, berries, cantaloupe, cherries, coconut, figs, grapefruit, grapes, kiwi, lemon, lime, lychee, mandarins, mango, orange, papaya, passion fruit, peaches, pears, pineapples, plum, pomegranate, rhubarb, tangerines, watermelon).
Non-dairy fermented foods (sauerkraut, kombucha, kimchi).
Herbs and spices not derived from seeds (cinnamon, turmeric, thyme, oregano, basil, rosemary, bay leaf, chamomile, chives, cilantro, cloves, dill weed, garlic, ginger, kaffir lime leaf, onion powder, parsley, peppermint, saffron, spearmint, tarragon).
Natural sweeteners (stevia, maple syrup, honey, monk fruit).

Preparing for AIP

Transitioning to the AIP diet is not a huge change for me, as I am already gluten, dairy, and nightshade-free. However, giving up nuts, rice, seeds (including my beloved chia seed pudding), and oats will be a significant adjustment.

I view this transition as an exciting opportunity to explore new recipes and cooking techniques. I researched AIP-friendly meals and created a menu to follow, ensuring I have a game plan going in.

I mentally prepared for how to handle social situations like group dinners, family gatherings, and vacations. I discussed my plan with my partner to ensure support. This isn’t much different from the precautions I’ve taken with gluten, and having done a six-month elimination diet before, we have practice, and those close to me understand.

Tips for Beginning AIP

Starting Fresh

If this is your first elimination diet, it may be challenging. Having done an allergen elimination diet before, I know the mental blocks that come with it. You may find success with a gentler approach, such as eliminating one group at a time instead of going cold turkey. Treat this eating style as a scientific experiment: eliminate potential triggers, wait until you feel better, then reintroduce foods one at a time.

Lessons from My Dry Run

I had a trip to Europe planned and two weeks before had a major flare up. In order to give myself the best shot at feeling good for my trip I did a two-week trial run with AIP. In the two weeks I saw improvement but knew I needed much longer. So once I returned from my trip I was prepared to fully commit for at least 2 months. Here are some lessons I learned:

Snacks, snacks, snacks: The AIP diet is low in carbs, so I felt hungry more often. Planning snacks helped keep my energy up. I’m not really a snack person but I treat it like it’s own meal I need to plan and prep for.
Increase grocery budget: I underestimated my grocery spending. I chose to buy organic protein and produce, which increased costs. Buying in bulk from Costco and planning meals ahead of time helped manage the budget, but I needed more wiggle room. I found myself cooking less in order to stretch my groceries, but that left me hungry and grumpy.
Flexibility in meal planning: Instead of a rigid meal plan, I created a menu of options for the week. This allowed me to choose what I wanted to eat without feeling restricted.
Try new meals: I like to try new recipes once a week. This helps me discover new staple meals that I can rely on during flare-ups or after gluten exposure.

Sharing My Journey

I plan to share regular updates, including weekly menus, recipes, and outcomes, to help others considering the AIP diet. I hope my experiences can provide guidance and support. While I am not a health professional, I can share what has worked for me. If you have questions about my experience, feel free to leave a comment.

Head over to Week 1’s update!

View my full AIP Diet Meal Plan / Menu here!

Supplements I’m Taking

These supplements support my gut and overall health during AIP. They are in no way required but people are often curious, so here’s what I’m currently taking:

Calm magnesium: 1-2 scoops every morning (you can sometimes find it cheaper at Costco)
Nordic Naturals ProOmega 2000 Omega supplement: 1 daily
Thorne Advanced Nutrients – Multivitamin: 1 daily
Ortho Molecular Biotic Probiotic Blend: 1 daily
Pure Encapsulations L-glutamine 500mg: 1 daily
Kirkland Signature Aller-Tec: 1 daily (cheaper at Costco than Amazon)
Nature Made Calcium supplement: 4 daily
Pure Encapsulations Magnesium glycinate: 2-4 nightly

Embarking on the AIP diet is a significant step towards improving my health and well-being. By reducing inflammation and allowing my body to heal, I hope to achieve a better quality of life and manage my symptoms more effectively. Thank you for joining me on this journey, and I look forward to sharing my progress with you!